True Transformation Podcast

Today's podcast is with my good friend and mindset coach Laura Hardnett - founder and owner of EmpowerYOU.

Laura is a successful entrepreneur, fitness fanatic and dedicated mom. She specializes in helping people work through challenging relationships and life events.

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Main Content:

1) Calorie Deficit:

2) 3M System:

3) Muscle Retention/Building:

4) Identity and Lifestyle:

Fat Loss for Busy Dads: https://thetruetransformation.com/the-dads-with-abs-diet-a-guide-for-busy-professionals-over-35/

'Linked In: https://www.linkedin.com/in/josiahnovak/

Learn More about our 3M Coaching System: https://www.truebodytransformation.com/offer-sales-page-page

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In today's episode, we're diving deep into the Keto diet - a topic I've had mixed feelings about. As a fitness enthusiast who's critiqued and praised Keto, I'm here to break down everything you need to know. From its origins in treating epilepsy to its current status in the fitness world, join me as we explore the complexities of the Keto diet.

👇👇👇 Timestamps:

0:00 - Introduction to Fitness Trend Friday

0:03 - Discussion about the keto diet begins

0:09 - Admission of previously talking negatively about the keto diet

0:17 - Explaining a specific form of keto diet liked

0:20 - Truth about the standard keto diet

0:28 - Origin of the standard keto diet related to epilepsy

0:36 - Connection between keto diet and seizure management

0:51 - Misuse of keto diet in the fitness industry for fat loss

1:02 - Explanation of ketones and their role in the keto diet

1:24 - Effects of ketosis on appetite and energy levels

1:58 - Keto diet for managing cravings and energy swings

2:16 - Best use case for keto in severe obesity cases

2:44 - Keto diet not being a universal solution

3:09 - Comparison of keto diet to choosing a specific type of car

3:34 - Personal use case for keto diet for specific individuals

3:49 - Explaining cyclical keto diet approach

4:01 - Details of personal cyclical keto regimen

4:42 - Discussion on calorie intake and exercise routine

5:02 - Effects of low carb diet on body

5:11 - Avoiding negative reactions to carbs reintroduction

5:29 - Weekend carb refeed strategy

5:51 - Importance of enjoying carbs and personal preferences

6:06 - Carbs in relation to running performance

6:35 - Return to low carb high fat diet during weekdays

6:52 - Primary reason for fat loss with keto

7:00 - Concluding remarks on low carb diet myths

7:09 - Final thoughts on choosing a sustainable diet

7:27 - Warning against unsustainable keto diet practices

7:58 - Recommendations for appropriate keto diet use

8:22 - Closing remarks and invitation to check out more information

8:41 - Sign-off

For Men who Want to Get In Shape: https://go.thetruetransformation.com/tt-apply-9

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In today's episode I sit down with my client, friend and COO of True Transformation J. Michael Fischer to discuss his Dinner First methodology to get lean and stay healthy for life.

Learn more about our 21 Strong Challenge here: https://www.truetransformationsystem.com/21-strong-1

Set up a no obligation consultation here to learn about our 3M VIP Coaching System:

https://go.thetruetransformation.com/tt-apply

Today we dive into the importance of investing time and resources into your health and fitness.

Your body and health are the two most valuable things you have. It's important to invest in them to get a consistent ROI

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In this podcast episode, Josiah sits down with Rylan Schadegg to discuss hybrid fitness. They talk about the importance of soft tissue development, Rylan's background in cycling, and the transition to hybrid racing.

They also share personal experiences with eating disorders and the negative effects of excessive screen time.

They emphasize the importance of physical activity for children's well-being and brain development.

They discuss the impact of media consumption and the need to make purposeful choices.

They also touch on the importance of trust in mentors and the value of adversity in personal growth.

Rylan shares his expertise in fitness coaching and his goals for the future.

*Importance of soft tissue development [00:02:03]*

Rylan discusses the significance of soft tissue development in hybrid racing and the challenges faced by athletes with a cycling background.

*Similarities between cycling and hybrid racing [00:04:03]*

Rylan talks about the similarities between cycling and hybrid racing, including the analytical approach to training and the use of data in coaching.

*The Importance of Cycling for Fitness [00:10:04]*

Both Josiah and Rylan discuss their experiences with cycling as a form of exercise and transportation, and how it contributed to their fitness levels.

*Efficiency and Time Management in Training [00:12:06]*

Rylan explains how he incorporates cycling and running into his training routine for time efficiency and cost-saving purposes.

*Struggles with Eating Disorders in Endurance Sports [00:16:06]*

Rylan opens up about his personal experience with an eating disorder during his cycling career and the impact it had on his physical and mental health.

*Topic 1: Struggling with eating disorders [00:20:41]*

Both Josiah and Rylan discuss their personal experiences with eating disorders and the negative impact it had on their mental and physical health.

*Topic 2: Challenges of being a high-level athlete [00:22:24]*

They talk about the pressure to perform at a high level in sports and the abuse that athletes often put on their bodies.

*Topic 3: The importance of mental and physical health in your 20s [00:25:37]*

They discuss the significance of taking care of your mental, physical, and spiritual health during your 20s and the challenges they faced during that time.

*The importance of limiting screen time [00:29:15]*

Discussion on the correlation between screen time and suicidal ideation, and the negative effects of excessive screen time on children's mental health.

*Balancing screen time and physical activity [00:32:14]*

Josiah shares his experience as a father and the importance of setting limits on screen time, emphasizing the value of physical activity for children's brain development and overall well-being.

*The benefits of early physical activity [00:36:25]*

Rylan reflects on his own childhood experiences of engaging in physical activities, such as biking and playing multiple sports, and how these activities taught him valuable life lessons and shaped his work ethic.

*The importance of small choices [00:40:05]*

Rylan discusses how small choices and lies we tell ourselves can have long-term effects on our lives, using examples like giving up soda and making conscious choices about sugar consumption.

*The impact of media consumption [00:43:15]*

Rylan talks about the influence of media consumption, including movies, music, and pornography, on our thoughts, behaviors, and overall well-being.

*The power of self-talk and visualization [00:47:36]*

Rylan explains how what we tell ourselves and what we put into our brains through self-talk and visualization can affect our performance in various areas of life, such as workouts, studying, and podcasting.

*The repercussions of early exposure to sexual content [00:50:47]*

Discussion on the negative effects of early exposure to sexual content and how it has impacted puberty age.

*The importance of soft tissue development and its impact on chemistry [00:52:14]*

Exploring the significance of soft tissue development and how sexual intercourse affects brain chemistry and overall well-being.

*The harmful effects of societal influences on mental and physical health [00:54:15]*

Highlighting the negative consequences of societal pressures, including high obesity rates and the damaging effects of excessive media consumption.

*The importance of authenticity [01:00:51]*

Discussion about the credibility of experts and the need to assess if they truly live what they preach.

*Choosing mentors wisely [01:03:02]*

Rylan talks about segmenting mentors based on their expertise and not relying on them for advice in areas they may not excel in.

*Speaker 2's journey into hybrid sports [01:06:21]*

Rylan recounts his transition into hybrid sports, starting with his first official Spartan race and subsequent achievements in the elite category.

*01:10:22 - Challenges and Learning from them [01:10:22]*

Rylan discusses the importance of facing challenges and learning from them to improve oneself and set a better path for future generations.

*01:11:32 - Unexpected Conversations and Valuable Insights [01:11:32]*

Josiah expresses surprise at the unexpected conversation and highlights the value of discussing personal experiences and struggles, such as Rylan's eating disorder.

*01:15:17 - Focusing on Mentoring Young Men [01:15:17]*

Rylan shares his focus on mentoring young men and the importance of male role models in today's society, and how he wants to make a positive impact through sports.

*The mountain running challenge [01:20:09]*

Rylan discusses his plans to participate in mountain running races, OCR, and a challenging 30-mile ridgeline route.

*High Rocks experience and penalty [01:21:06]*

Rylan talks about his experience with High Rocks races, including a penalty he received for going the wrong way.

*Coaching and multiple sports [01:23:33]*

Rylan explains his coaching approach and how he enjoys coaching hybrid athletes, OCR athletes, and mountain bikers while participating in multiple sports himself.

*Coaching and App Download [01:29:28]*

Rylan discusses how to access his coaching program through an app and website landing page.

*One-on-One Coaching Process [01:29:56]*

Rylan explains his approach to one-on-one coaching and the application process for potential clients.

*Following Rylan's Page [01:30:34]*

Josiah encourages listeners to follow Rylan's page for valuable content and insights into his racing experiences.

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Are you looking for inspiration to start your running journey or take it to the next level?

Look no further than this podcast episode featuring former athlete turned content creator and runner Matt Choi. Matt shares his experience with the Murph workout during the pandemic and how he used small habits and routines to build a strong foundation for running. He emphasizes the importance of building endurance and form rather than focusing on pace and instant gratification. Matt also shares his perspective on being an athlete and a creator, not limiting oneself to one label.

But the lessons don't stop there. Matt also shares his story of passion, sacrifice, and resilience in achieving success, both in sports and in life. He believes in treating everyone with respect and learning from people regardless of their status or position. Matt also shares his approach to parenting, creating discomfort within the comfort of his children's lives, and the importance of positive reinforcement and support.

Overall, this episode is a must-listen for anyone looking to improve their running journey or seeking inspiration for success in life. Follow Matt on Instagram, TikTok, and YouTube for more epic content.

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This week, we’re joined by the phenomenal Keith Yackey, a maestro in public speaking and communication.

My journey with Keith began when I attended his two-day intensive workshop. To say it was life-changing would be an understatement. It's not just about what I learned; it’s about how it transformed my approach and perspective on public speaking. What makes Keith’s approach stand out is that he stresses that public speaking isn't merely about presenting; it's about having a conversation.

In this episode, we dive into the strategies that Keith employs to empower individuals to not just speak, but to converse, engage, and captivate. We dissect the art and science of connecting with an audience, using the power of stories, and building a magnetic stage presence.

Keith also shares his golden tips on how to combat the nerves, channel the adrenaline, and transform your public speaking skills into an art form that feels as natural as a chat over coffee.

Whether you are a seasoned speaker looking to refine your craft or a newbie looking to overcome stage fright, this episode is your treasure trove. Prepare to be inspired, educated, and equipped to Master the Mic! 🎤

Learn more about Keith's exclusive workshop for public speaking here: SpeakingWithKeith.com

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In today's podcast episode, I sit down with Meg Jacoby to discuss her experiences with fitness and training, including becoming a Mom and how to balance parenthood with fitness, the pursuit of championships, and Hyrox competitions.

We also touch on topics such as being a new mom and maintaining fitness, and the different adventures that can be had with fitness.

We discuss the importance of balancing parenthood and personal fitness goals, being a positive influence on their children, and the mental strength required to get through tough workouts.

We also share their strategies for optimizing their performance during the Hyrox competition and discuss their approach to nutrition and supplements.

Go Ruck and Murph [00:00:00 - 00:01:21] The speakers discuss the weight of the Go Ruck pack and their experiences with the Murph workout, including partitioning and time taken to complete it.

Background and Fitness Journey [00:03:42 - 00:05:47] Meg Jacoby talks about her background as a division one runner and her journey back into competitive road running and functional fitness.

Fitness Adventures and Challenges [00:10:01 - 00:10:57] Josiah and Meg discuss the different adventures and challenges that can be had with fitness, and how it doesn't have to stop after losing baby weight.

Fitness as a new mom [00:11:31] Meg discusses her passion for fitness and how she incorporated it into her life as a new mom, including working out with her daughter and the benefits of being a fit and active mom.

Identity design and fitness [00:16:10] Josiah and Meg discuss the importance of fitness becoming a desire and part of one's identity, rather than just a discipline, and how it affects their mood and parenting.

Balancing fitness and parenting [00:19:34] Meg talks about the sacrifices she and her daughter make for her athletic career, the dynamics between men and women in the fitness industry, and the importance of having a supportive co-parent.

Fitness and Gender Roles [00:22:25] They discuss the gender roles surrounding fitness and how women can feel guilty for prioritizing their own fitness. They also talk about how fitness is a low hanging fruit for everyone.

Maintaining Fitness as a Parent [00:23:20] They discuss the guilt that parents can feel for prioritizing their own fitness and how it's important to show children that fitness can enhance their lives. They also talk about how fitness can open up opportunities for families.

Teaching Children through Fitness [00:25:56] They discuss how fitness can be used to teach children important life lessons such as losing graciously, respecting competition, and not giving up. They also talk about the importance of being a living example for children and how it can change their lives.

Inspiration from Mom [00:33:48] Josiha talks about how his mom's competitive race walking inspired him to pursue sports and fitness.

Hyrox Competition [00:36:06] Josiah and Meg discuss their experiences with Hyrox competition, including their strengths and weaknesses in the event.

Mental Strength in Training [00:43:23] Meg emphasizes the importance of mental strength in training, including the need to push through discomfort and compromised workouts to prepare for the real race.

Hyrox Race Experience [00:44:46] Josiah and Meg discuss their experiences with Hyrox competition, including the format, challenges, and strategies for success.

Importance of Running in Hyrox [00:49:17] Meg emphasizes the importance of running in Hyrox competition and shares her advice for playing the stations smart to avoid negatively impacting running times.

Efficient Strategies for Hyrox Stations [00:53:40] Meg shares her top three efficient strategies for Hyrox stations, including sled pull, rowing, and sled push, and emphasizes the importance of efficiency and not overextending.

Training Tips [00:56:35] Josiah and Meg discuss training tips for the Hyrox, including using the hook grip and body positioning changes for the sled push, and strategies for the farmers carry and wall balls.

Nutrition Strategies [01:00:36] Josiah and Meg discuss their nutrition strategies before and during races, including hydration, high carb and protein meals, electrolytes, and the possibility of taking nutrition during the race.

Training Volume and Nutrition [01:04:23] Meg discusses her clean eating habits, meal prep service, and tracking macros, as well as her high training volume of up to 20 hours per week, while Josiah compares his own training regimen.

Supplements and Training [01:07:03] Meg talks about the supplements she takes and how she focuses on recovery to avoid injuries.

Goals for Upcoming Races [01:09:16] Meg discusses her plans for the upcoming races, including getting a qualifier for Hyrox and aiming to podium in all three events in the elite category for Deka Fit.

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In this podcast episode, Josiah Novak talks with with Ron Caruthers, a tax coach, on how to manage taxes and create wealth for his business. They discuss the basics of tax management and how to take advantage of tax laws to increase revenue. They cover topics such as understanding tax rates, different business structures, keeping accurate records, and taking advantage of legitimate business expenses. They also emphasize the importance of being audit-ready and shifting the mindset from taxes to wealth creation. Overall, the episode provides valuable insights for new business owners on tax management and wealth creation.

TIME STAMPS:

Resistance to Taxes [00:00:06] Josiah and Ron discuss the resistance that comes with taxes and how to reframe it as wealth creation.

Importance of Tax Management [00:02:15] Ron emphasizes the importance of tax management for business owners, especially as the business matures, and how it can bring money back into the business.

Foundational Tax Planning [00:04:28] Josiah and Ron discuss the basics of tax planning and where to start with creating a wealth creation plan that includes tax management.

Understanding the Tax Code [00:05:33] Josiah and Ron discuss the complexity of the tax code and how to stay updated on changes.

Marginal vs Effective Tax Rates [00:07:46] Ron explains the difference between marginal and effective tax rates and how they affect tax planning.

Taxation of the Rich [00:08:45] Ron debunks the myth that the rich don't pay their fair share of taxes and explains the revenue they generate for the country.

Understanding Tax Brackets [00:10:19] Ron and Josiah discuss the basics of tax management, including understanding marginal and effective tax rates and the impact of living in high tax states.

Compliance vs Tax Planning [00:12:51] Ron explains the difference between compliance and tax planning, emphasizing the importance of forward-looking strategies to legally lower taxes, especially for business owners.

CPAs and Tax Planning [00:14:47] Ron warns against assuming that CPAs have covered all tax planning strategies and encourages proactive meetings to save money, or self-research for those who enjoy it.

Entity Structure [00:16:32] Ron explains the importance of testing business ideas as a sole proprietorship before incorporating and recommends LLCs taxed as S corporations for profitable businesses.

S Corporation [00:20:02] Ron discusses the benefits of S corporations and management companies for businesses making consistent sales of 500k to 1 million.

Taxes and Profitability [00:21:47} Ron advises a pool contractor on how to reduce taxes by incorporating as an S corporation and explains the importance of seeking advice on tax management.

LLC as Vanilla Ice Cream [00:22:51] Ron compares LLC to vanilla ice cream and explains how it can be taxed as a disregarded entity.

IRS Refund Delay [00:25:27] Ron and Josiah Novak discuss the delay in IRS refunds and the need for more agents to answer phones.

Fear of Audit [00:26:41] Ron addresses the fear of audits and how it affects business owners' tax planning decisions.

Auditing and Reasonable IRS Agents [00:27:20] Discussion on the audit rate and how the IRS is reasonable and can be reasoned with.

Dealing with the IRS [00:28:36] The importance of being nice to the IRS and how it can help resolve tax issues.

Paper Audits and Revenue Officers [00:31:24] Explanation of paper audits and how the IRS can conduct audits without kicking down doors with guns drawn.

Keeping Good Records [00:32:31] Ron explains the importance of keeping good records for tax purposes, including the need for an accurate mileage log.

Section 179 Deduction [00:35:52] Ron discusses the Section 179 deduction and how it can be used to write off business expenses, such as laptops and vehicles.

Hiring a Bookkeeper [00:36:51] Ron recommends hiring a bookkeeper to manage finances and avoid the stress of doing it oneself.

Tax Planning [00:38:38] Ron explains the importance of tax planning and how to project tax returns to make informed business decisions.

Prepaying Expenses [00:39:41] Ron discusses how prepaying expenses can help businesses save money on taxes.

Augusta Rule [00:41:48] Ron explains the Augusta rule and how it can be used to rent out a home for business purposes without paying taxes.

Paying Kids [00:43:04] Ron explains how to pay kids under 18 in a sole proprietorship or partnership, and how to income shift up to $13,000 a year in their names.

Teaching Kids Business [00:45:10] Josiah and Ron discuss how to teach kids business by having them work for the family business and paying them age-appropriate wages.

Age-Appropriate Work [00:47:53] Ron emphasizes the importance of having kids learn the value of hard work and connecting it to the family's income, and how the IRS allows paying kids for age-appropriate work.

Accountability Plan [00:49:31] Ron explains the importance of having an accountability plan for business owners to reimburse themselves for the use of their home office.

Travel Expenses [00:53:04] Ron and Josiah discuss the benefits of tying personal travel to business expenses and how it can be legally written off.

Utilizing Business Trips [00:53:42] Josiah shares how he proactively looks for reasons to call personal trips a business trip and how it benefits his business.

The Importance of Being Audit Ready [00:54:39] Ron emphasizes the importance of being audit ready and how it can save time and money during an audit.

Historical Tax Rates and Retirement Plans [00:57:51] Ron explains why she is not a huge fan of loading up set plans and retirement plans, and gives a brief history of tax rates in the US.

Tax Rates in the Early Years of the IRS [00:58:45] Ron gives a brief history of tax rates in the US, from the early years of the IRS to the present day.

Tax Rates During World War II [00:59:37] Discusses how tax rates changed during World War II, with the top tax rate being 94% and the entry-level tax rate being 23%.

Personal Tax Meridian [01:00:56] Introduces the concept of a personal tax meridian, which is the tax rate that one is willing to accept, and how to make decisions accordingly.

Postponing Taxes and Government Debt [01:02:48] Discusses the risks of postponing taxes via set plans, the increasing government debt, and the potential for taxes on 401ks and sub plans to increase in the future.

Trillion Dollars [01:05:24] Ron explains how much a trillion dollars is and how long it would take to spend it.

Tax Management [01:07:49] Ron advises business owners to keep tight records, take every legal deduction, and not be afraid of audits.

Wealth Creation [01:09:52] Josiah Novak and Ron discuss how business owners can use tax laws to their advantage and shift their mindset towards wealth creation.

Taking Legal Advantage of Tax Laws [01:11:31] Ron explains how taking advantage of tax laws can stimulate the economy and create jobs.

Consequences of Tax Fraud [01:12:25] Ron shares a story of a client who committed tax fraud and the consequences that followed.

Connecting with Ron Caruthers [01:14:39] Josiah Novak asks Ron Caruthers how people can connect with him and Ron shares his email and social media handles.

Redoing a Recording [01:17:04] Ron mentions that she will redo a recording that is three years out of date and will inform the audience when it is ready.

Five Day Class in May [01:17:04] Ron mentions that they will be doing a five-day class in early May and will inform the audience when it is ready.

Thanking the Host [01:17:04] Josiah Novak thanks the host for having him and mentions that he enjoyed the conversation.

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